Get this.
"The Wellness Report" newsletter that you know and love so much celebrated its one-year anniversary last week.
Besides the Christmas holidays, I've written a weekly newsletter for an entire year.
Before I get stuck into this week's edition, I would like to send a massive thanks to YOU for your support.
Whether you've been here for a year or this is your first week, I hope you've found these emails helpful.
Here's to another great year! Right, let's get into this week's email...
First thing I want to do is share a few of my favourite emails from the past year.
How to sleep through the night.
My Opinion On The Use Of Weight Loss Injections
How are your juggling skills?
The Health Benefits Behind Coffee
Health Trends of 2025: What to Try and What to Toss
Can sleep kill you?
The 7 Types Of Rest You Need For Peak Performance
Now that's out of the way, I want to share some of my best bits of advice, wisdom, tips, lessons, you can put whatever label on them that you want.
But I thought what better way than to say thanks, than to give you an email that is guaranteed to positively impact your life.
I don't pretend to know everything, but in my 34 years of life and 9 years of coaching, I've learned a few useful things.
You have two enemies: Time and death
I don’t know where I first came across this saying, but as you can see from the picture, it’s been front and centre for a while.
It immediately made me sit up and take notice.
We can make up all the BS excuses that we want.
Make out that we’re victims of poor circumstances or bad luck.
But in reality, all we have to worry about is time and death.
One we want more of. While the other one we’re trying to avoid.
When I started looking at life through this lens, suddenly life felt easier, lighter, and what truly mattered started to shine brighter.
Fear is where success hides
Everything we want is on the other side of fear.
Let's say you want to get in shape.
But you're afraid of being judged and potentially failing again.
Not trying is the less painful option (or so you think), and that's what you opt for.
Or you want to open a new business and create more freedom for you and your family.
But you fear that nobody will buy into your idea, and investors won’t even listen to you.
So you take the easy option and stay in your safe corporate job.
In my experience, when fear is in the way, that’s a sign you’re going in the right direction.
Rather than avoiding fear, lean into it.
At 34, this is something I’m still learning.
Asking for help is a superpower
I’ve spoken about this quite a few times recently.
I'm very fortunate that I work with some extremely successful people.
People I never thought I’d meet, let alone work with.
They’ve shown me that no matter how successful you are,
You’re never too successful to ask for help.
No matter how much you know, or think you know, there is always room for outside help.
So don’t let your ego or stubbornness stop you from asking for help.
In my opinion, asking for helping is a god damn superpower. It's the surest sign that you confident in what you need and you're willing to get uncomfortable to make it happen.
There is NOTHING soft or weak about that. In fact, it's the complete opposite.
Show me someone who refuses help, and I'll show you a mentally weak person.
I've asked for help more times than I can count, especially with my business, and each time I'm grateful I do so.
Expect to be shit!
Regardless of what it is you're tackling, you have to be ok with being crap.
Whether it's your first few workouts.
Your first attempt at running a business.
Or trying to eat a 'healthier' diet.
Expect to suck at the start.
But there's beauty in the suck.
When you stick at it, you slowly start to learn what does and doesn’t work.
The guess what starts to happen?
You suck a little less, then a little less, until you can finally call yourself 'ok', or at the very least, not crap.
Those who are willing to suck at something, will always come out on top.
Life is all about choices
Everything we do, or don't do, comes down to choices.
Which brings me to one of my life mottos.
"Easy life now, hard life later.
Hard life now, easy life later."
This is how I try and approach everything in my life. I say 'try' because I'm certainly not perfect, but more often than not I opt for difficult now, so I can enjoy the benefits later.
This is delayed gratification in a nutshell.
If you want to live a healthier life, that doesn’t happen by chance.
It's the result of consistently delaying gratification, knowing that something better is waiting for you further down the line.
Working out is hard now, but gives you a strong body later.
Eating mindfully is hard now, but provides better health later.
Staying up for one more episode is easy now, but will leave you exhausted in the morning.
Skipping the gym because you had a bad day is easy now, but will set you up for failure in the long run.
Your health is determined by how many easy and hard choices you make.
Make a habit out of choosing the easy path, and your health will reflect that. While things may feel easy now, trust me, in the future you'll pay for it.
But if you become an expert in choosing the hard things, your health and well-being will be a weapon that makes life much easier.
Purpose beats passion
Not everyone will be passionate about health and fitness, but everyone can have a purpose that pushes them.
I love health & fitness. I live for the gym.
It's an obnoxious dream to think everyone can or will feel the same.
I don't expect any of my clients to love health and fitness, but I do expect them to love the benefits strongly enough that they commit for life.
Passionate people don't struggle with consistency.
But what if someone lacks real passion for the gym?
Which is the case for the vast majority of regular people.
The answer is simple.
Find a purpose.
Rather than looking for passion that may never show, look for something each of us have, and that's a purpose for doing what we do.
It could be your partner, your kids, your business, your ultimate goals, or your desire to walk on the moon.
Whatever it might be, attach it to your health and fitness journey.
Who might not want to get up and hit the gym before work, but being healthy for your newborn child ensures you do.
Remember, purpose beats passion.
FREE Copy Of My New Sleep Ebook
To say thank you for a year of support, I'm giving away 20 FREE copies of my latest ebook "The 20 Commandments of High Performance Sleep".
This eBook is the culmination of over a decade of coaching experience with busy, high-performing clients, plus years of personal trial, error, and refinement to figure out what works in the real world.
To grab your FREE copy, reply with the word "SLEEP" and I'll send it straight over!
Right, that's us done for this week, I hope you enjoyed it.
Catch you next week!
Quote for the day
"Mastery is a journey, and that the master must have the courage to risk failure"
- George Leonard
